Snoring is something a lot of people have trouble with, and they feel like there is nothing that they can do to control it. This isn’t true, you can actually take precaution while you are awake to help reduce the amount of snoring you do during your sleep, and this article is going to help you figure out how.
Drinking alcohol too close to bedtime can result in snoring. This happens because alcohol tends to relax the throat muscles, which leads to tightened airways. As a result, snoring is more likely to occur. The best way to avoid snoring due to alcohol consumption is to stop drinking spirits at least 5 to 6 hours before bedtime.
Do not eat a meal just before bed. Having a full stomach can put pressure on your lungs and throat, which can in turn cause snoring. To stop this from happening, do not eat for roughly an hour before you go to bed. Not only will you sleep quietly, but your sleep will likely be more restful.
To keep yourself from snoring, eat your largest meal of the day at least a few hours before bed. If you hop into bed with a full stomach, it will apply pressure to your diaphragm, pushing it up and narrowing your air passageways — and making you snore. Eat earlier so you can digest your food — and not snore.
If you want to stop snoring, you may want to sign up for a sleep analysis. This kind of evaluation will show you which factors are causing you to snore. It could be that your tongue is in the wrong position, or you might just have a lot of nasal tissue that vibrates when you sleep, causing noise. This evaluation will help you figure out the next step.
Learn to sleep on your side if you do not already. Sleeping on your side helps keep your throat open so that air can move freely in and out. Sleeping on your back makes your throat muscles slack and prevents good airflow. Interrupted or bad airflow is what causes snoring.
Moderate the amount of dairy intake during your meals if you want to reduce snoring when you rest. Dairy can expedite the formation of mucus in your body, which can clog your airways and make it tough to breathe at night. Curtail your dairy consumption at all costs to breathe freely as the night wears on.
Place a humidifier in your bedroom at night and use it consistently. Humidifiers will produce a warm vapor which moisturizes the air. When you breathe in that vapor, your nasal passages, your throat and the rest of your airway is moisturized. One benefit this could bring is the reduction in your snoring.
Do some tongue exercises. A common cause of snoring is the tongue falling back toward your throat and blocking the air passage. Doing tongue exercises can strengthen the tongue to tone this muscle. Stick your tongue straight out as far as you can, then move it from left to right, up and down.
You can minimize or eliminate your nightly snoring with the help of nasal or throat sprays. Some sprays are designed to relieve congestion in your nose and throat which allows you to breathe easier. Other sprays are more like a lubricant that moisturizes your dry, irritated nasal passages and throat which will reduce or eliminate snoring.
In efforts to help yourself stop snoring, stop smoking cigarettes. Maybe you never have smoked a cigarette, but if you have, they affect your respiratory system in an unmatched way. Stop smoking cigarettes to help you stop snoring at night, and also for your general health. Smoking is not good for you in any way.
Sleeping while having your head raised higher than the rest of your body will help prevent snoring. You can prop the whole front of the bed up, or you can elevate your head and part of your upper body. Do not just elevate your head, as this actually restricts breathing further.
If you notice that you are snoring more and have put on a few pounds, you can solve the problem by losing the extra weight. Being overweight can cause your soft palate to encroach on your breathing passageway, which causes snoring.
When dealing with a partner that snores, it can be rather annoying. However, you must remember that he or she is not doing it to you on purpose. Search for snoring remedies, so that you both can get some sleep at night.
There are many things you may try to stop snoring. Many people will try anything to rid themselves of this annoying problem! Something that many people have found relief with is a stop snoring spray. This product is sprayed into the nostrils at bedtime and is supposed to shrink nasal passages, thus reducing snoring.
If your partner disturbs you with their snoring, go to bed a bit earlier than your partner and try to get asleep before them so that you can sleep through any noise they make. If you are someone who is a light sleeper, then this may not work very well, but it’s always worth it to try!
Don’t eat dairy products close to bedtime if you want to prevent snoring. You start producing a lot of mucus from dairy which makes you snore. Dairy products that create mucus can block your airways, and that can cause snoring.
A sometimes overlooked side effect of snoring is that the lack of sleep it causes can have harmful effects on other people. If you are over-tired due to the interrupted sleep that snoring causes, you are more likely to fall asleep at the wheel or during other important activities, causing harm to yourself and others.
With all of the information you have learned about snoring and learning how to keep it under control, you should start feeling a bit more confident about going to sleep with people close to you! Just remember that it takes time and patience in order to reduce your snoring in your sleep – if you apply what you learned from this article then you should have no problem limiting snoring during sleep.